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editor's note

Tanya Chaitanya (Editor Femina India)

For every doubting Thomas who tells you women can’t scale mountains, wrestle in the ring, endure physical hardship, your comeback should be a simple hashtag:#StandStrong.
There’s no bigger retaliation than success, they say. So show your calibre to these detractors or anybody who believes that we, as women, lack the potential to be physically as fit as men by being just that. Not to say that it will be an easy process.
The conditioning that we are not at par physically starts early. From the time we are offered a hand to bring down the cookie jar to when we are told not to lift too heavy a weight; when the sports selectors in schools bypass promising girl children or when the male friends refuse to count us in in any serious hiking plans—that feeling of being physically less is ingrained right from the beginning.
So how is it that we witness sportswomen like Mary Kom packing a punch in the arena or a badminton champ like PV Sindhu physically pushing herself to the limits? Or the fact that celebs like Jacqueline Fernandez, Taapsee Pannu, Katrina Kaif swear by their fitness routine and are known to train for longer hours than their male counterparts?
Then again look beyond these superwomen. Look around you. There are regular women storming into male bastions, physically-challenging professions and pursuits, and coming out triumphant. This new-found confidence comes with taking care of yourself, being cognizant of the fact that our body needs to be given TLC, from the right diet and nutrition to exercise and care to help us stand strong.
This is when I raise a toast: Here’s to strong women. May we know them, may we be them, may we raise them!

Say om to build better bones

Women start to lose bone density after the age of 30. A well-balanced diet and supplements help maintain or prevent this loss. But certain points like your hips, spine and wrists may feel the stress faster. Yoga has the answer – poses that strengthen muscle and bone.

Good for the hips: Chair Pose

Utakatasana also improves your balance, decreasing your chances of falling. Stand straight, feet flat and hands joined together. Bend like you’re sitting on a chair, as low as you can manage. Balance your knees so that your thighs are parallel to the floor. Raise your hands above your head, bend forward and breathe. Count to 10 before straightening your knees and bringing your hands down.

Strengthen back, legs and glutes: Warrior II Pose

Virabhadrasana II also relaxes your spine. Place your legs hip-width apart, and twist the right heel, pointing the toes outwards. Pivot with the left foot. Make sure that your left foot’s arch is in line with the right foot. Lower your hips slowly and stretch out your arms, in line with your shoulders. Hold for ten counts, release and repeat on the other side.

Strengthen your back: Bridge Pose

Setu Bandhasana also helps rectify estrogen levels in the body. Lie on your back, and place your feet flat, folding your legs at the knees. Gently, clench your glutes, and lift your back and hips off the floor. Make sure your shoulders are straight, and on the ground. Let your arms stay on the floor, but stretch them towards your feet. Take three long breaths, and then release.

“The views, opinions and recommendations expressed in this article are solely those of the author and intended as an educational aid. Please consult your doctor for professional advice concerning specific health/medical matters”